Sweet, tough and surprisingly nutritious – dates are much more than a natural candy. These small dried fruits quickly become popular and both a snack and an ingredient. They are full of fiber, essential minerals and antioxidants (1” 2). Moreover, they are a great natural sweetener.
Are all the benefits of dates too good to be true? Let’s look at what makes dates special, where you can keep in mind when eating and how you can include them in your diet.
Health benefits of dates
Although they are small, dates are full of useful nutrients – fibers, essential minerals and antioxidants to your body (1” 2). These nutrients (1):
- Support for digestion
- Help to combat inflammation
- Can support health in the long term
Dates are a good source of dietary fibersays MyfitnessPal registered dietician Lauren Cuda. Four pit medjool dates contain approximately 7 g of fiber (3). Fiber is a kind of carbohydrate that the body cannot fully digest. That is why fiber keeps things moving in your body – it plays a crucial role in regulating bowel movements, preventing constipation and promoting intestinal health (4” 5). Fiber also helps to delay the absorption of sugar in your body, which can help support blood sugar levels (4” 6).
Dates also contain a lot Essential minerals Such as potassium, magnesium, copper and selenium (3). Four pit medjool dates contain approximately 15% of the daily recommended intake of these nutrients. In addition, dates contain small amounts of B vitamins (2), who help the cells of your body grow, develop and function (7).
Dates are rich in natural antioxidantsWhat can help reduce oxidative stress in your body (1). This can support health in the long term and contribute over time to a reduced risk of chronic conditions (1).
Maybe you like it too
Possible disadvantages of consuming dates
Although dates are nutritious, it is important to consider their calorie and carbohydrate content. One portion of dates, or four individual dates, contains 277 calories and 75 g of carbohydrates (3). One date has 66 calories and 18 g carbohydrates (3).
‘Dates are closed nutrients, so eating large quantities can contribute to surplus calorie intake, “says Cuda.” But if they are eaten in moderation, they can offer health benefits (8). “
Dates also contain many natural sugars, with one date with 16 g sugar (3). Cuda says that although this sugar occurs naturally and is linked to fiber, it can still rise quickly. “Porting control is important when recording dates in your diet,” she says.
What makes dates especially of other dried fruits?
Although dates contain a lot of sugar content, all sugar in dates naturally occurs. Many other dried fruit – such as mango, pineapple, banana, cranberries and more – are often sweetened during processing. On the other hand, dates are naturally dried and “almost always sold without added sugar,” says Cuda.
About the expert
Lauren Cuda, RD is a food data curator at MyfitnessPal. She obtained her bachelor’s degree in dietetics at Missouri State University and her master’s degree in nutrition diagnostics at Cox College. With more than 10 years of experience, she specializes in pediatric food, malnutrition and nutritional support.
Date of varieties and their use
There are a number of date varieties, and each has characteristics that make a better choice for certain use (9). Each variety has a slightly different texture, sweetness level and taste profile – these influence how they are best used. Here are four of the most common date types that you probably see in the supermarket:
- Medjool Dates are usually the most popular variety of date. They are large, soft, sticky and very sweet – perfect for snacking or filling with other goodies.
- Deglet Noor Dates are firmer and not so sweet. They have a sturdy, partially dry meat that makes them more difficult to eat alone. Deglet Noor dates are popular for cooking and baking.
- Barhi Dates are soft and syrupy with a butterscotch-like taste. They are often used to sweetening syrups and sauces, or are consumed with fruit or cheese. This is the date variety that your Charcuterie Board dreams of!
- Please Dates are small and less sweet than your typical Medjool date. In Saudi Arabia they have spiritual meaning. AJWA dates are usually consumed as a coffee or tea sooter, or as a snack.
5 ways to enjoy eating data
It is a no-brainer that is the easiest way to eat dates to snack them individually. But are you looking for other, more creative ways to chew on dates? Try these options that Cuda recommends:
#1: Smoothie Sweetener
Instead of honey or maple syrup, you try to add one or two dates to your blender to ascend a smoothie. The dates will not only add sweetness but complex taste to your brew-perfect for breakfast pairs or a drink on the road.
#2: Stuffed snack
Try filling dates with peanut, almond, cashew nuts or other nut butter of your choice. This adds a new taste to the mix and cuts the sweetness of the dates. Moreover, nuts are rich in proteins, healthy fats and fiber (10).
#3: energy food
Chop dates and add them to homemade energy foods or bars to add extra sweetness and texture. Try one of these Dietician-approved recipes.
#4: Sugar replacement
Here is another way of sitting on recipes with dates: mix some peat dates in a blender or food processor to create a thick, smooth data paste. You can then use this pasta as a sugar substitute. Date pasta also increases the complexity of the taste of your dish.
#5: Breakfast topping
Chop and stir small date bits in unsweetened oatmeal or yogurt for natural sweetness. Because dates contain a lot of carbohydrates, they offer the necessary energy to start your day.
Frequently asked questions (frequently asked questions)
How many dates per day are considered a healthy part?
According to Cuda, a healthy part of dates are personalized for the individual – depending on your health goals, lifestyle, activity and energy needs. 1-4 dates are probably a good amount for most people. “Those with diabetes or carbohydrate limited diets must consult their care provider or dietitian for personalized guidance,” says Cuda.
What is the most popular type of date to snack?
Medjool dates are soft and sweet, making them an easier variety to snack individually.
Do I have to eat dates as a pre-workout energy booster?
Dates contain a lot of carbohydrates. These can offer you energy training. Consuming carbohydrates before exercising can help maintain blood glucose values, maintain glycogen stores and to delay fatigue during exercise (11). Dates also contain potassium, which can help muscle function (12). In general, dates are a great snack for the workout.
Do dates have too much sugar?
Dates have a considerable amount of sugar, but all this sugar is naturally prevented. If you are worried about added sugars in your diet, dates can be a good option because they usually do not contain any added sugar.
The Bottom Line
Dates are a great source of fiber, minerals and antioxidants. They contain a lot of carbohydrates and natural sugars make it a good breakfast topping, pre-workout snack or afternoon pick-up. Despite their benefits, it is important to eat dates in moderation, because excess everything (including natural sugars) can be harmful.
That said, if you find the part that works for you, dates can be a wonderful and nutritious addition to your routine.
Post The health benefits of dates and how you can enjoy it, according to dietitians first appeared on Myfitnesspal blog.